That slump mid-afternoon around 3pm is really not inevitable – it has a lot more to do with what you eat for lunch than anything else. This relationship can completely change the level of work you get done after lunch. For Office Lunches, visit //www.crumbsdelivered.co.uk/shop/office-lunch-delivery/

The Blood Sugar Rollercoaster

Every time you eat a sandwich, pasta salad or meal deal, in the belief that it is healthy and light – it raises your blood sugar soon after (and again about 10 minutes later) because of processed carbohydrates. Your body responds with insulin to handle this influx; however, too often it overcompensates further, crashing your energy by mid afternoon.

The Obvious Culprits

The worst offenders are white bread, sugary drinks like fizzy soda and lemonade or squash (or even fruit juice) if consumed very frequently; crisps and salted peanuts etc. for salty foods; any processed snack with sugar in it so things like chocolate bars, biscuits, ice cream lollies and cakes. And sugar, regardless of whether it is in fruit smoothies or granola bars, is just as likely to cause the same kind crash. That innocent-looking wrap? It is usually full of hidden sugars and refined flour.

Smart Swaps for Sustained Energy

Opt for high protein lunches with essential fats and complex carbohydrates. Grilled chicken salad with avocado, quinoa bowls with veggies, or if you want something simple, hummus. These pairings deliver a slow-burning fuel to power you through the rest of your day.

The Timing Factor

Overeating / undereating, they all make you low on energy. Aim for a satisfyingly adequate portion that does not leave you bloated. This means your body requires energy to operate but not too much that it redirects some of the same towards digestion.

The Bottom Line

What you choose for lunch can determine how the rest of your day is going to play out. Choose balanced meals that do not spike and crash your blood sugar so you keep consistently energised and focused, avoiding the 3pm slump.